21-07-2021

FITNESS

STRENGTH
Every 2′ for 10′
4 front squat 3” pause at the bottom
build up

skill: bar muscle up /pull ups

wod
for time
4/5 rounds
250m row/ run /ski
6 bar muscle up/10 pull ups
250 m row /run /ski
6 hspu/pike push ups

BURNOUT

TABATA 8 SETS(20”-10”)
-alternating v-sit ups
REST 1MIN

TABATA 8 SETS(20”-10”)
-russian twists
REST 1MIN

DOUBLE TABATA 4 SETS(40”-20”)
-box jumps
REST 1MIN

DOUBLE TABATA 4 SETS(40”-20”)
-goblet lunges
REST 1MIN

AMRAP 14
12 Step ups
250m run
12 push ups
12 squat